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Some general information, and advice sheets for you!


Are positive memories of exercise the key to motivation?

As we know for some people, the motivation to exercise can be somewhat of struggle. However, new research from the University of New Hampshire has suggested that simply remembering a positive memory about exercise may just be what is needed to get on the treadmill. The first of its kind, this study has explored how positive memories can influence future workouts.

“This study underscores the power of memory’s directive influence in a new domain with practical applications: exercise behaviours. These results provide the first experimental evidence that autobiographical memory activation can be an effective tool in motivating individuals to adopt healthier lifestyles,” researchers Mathew Biondolillo, a doctoral student in psychology at UNH, David Pillemer and Dr. Samuel E. Paul, Professor of Developmental Psychology, at UNH wrote.

The researchers observed the effects of

remembering past exercise experience on college students’ subsequent exercise intentions and behaviours. They asked 150 students to recall either a positive or negative memory that would increase their motivation to exercise; other students were not asked to recall a motivational memory (the control group). One week later, students were asked whether they had completed more exercise.

The results showed that students who remembered a positive exercise memory reported significantly higher levels of subsequent exercise than those who were not asked to recall a memory about exercise. The researchers also found that students who were asked to recall a negative exercise memory also reported exercising more than the control group, although less than the group that recalled a positive exercise memory.

You can find the full research in the journal Memory, ‘Using memories to motivate future behaviour: an experimental exercise intervention.’

Why do we need to drink water?

posted 27 Mar 2018, 07:39 by Mitch Mitchell

Why do we really need to drink 1.5 L/8 glasses (*) a day ?

Water is essential and vital to human life and involved in practically all functions of the human body. Water inputs should match water outputs. Plain water should be THE choice for daily hydration as part of a healthy lifestyle.

(*)Glass of 200ml for a healthy sedentary adult living in a temperate climate.

Foods and beverages both contribute to total water intake. Nevertheless, the water that we get from food is not sufficient to maintain the water balance (Jequier, 2010). The European Food Safety Authority (EFSA) states that intake of water is predominantly through consumption of drinking water and beverages (80%) plus water contained in food (20%) - EFSA, 2010.

On average, a healthy sedentary adult living in a temperate climate needs to drink 1.5L a day (Jequier, 2010)(**).

Recommendations such as drink 8 glasses(*)/times of water a day, aim at providing easy guidance for consumers to follow in order to reach the daily recommended intake of water.

Juices or sugar-sweetened beverages can be drunk occasionally but not all day long for daily hydration purposes as they add calories, which may impact health when over consumed. As water has zero sugar and no calories, water should be THE choice for healthier hydration.

(*) Glass of 200ml for a healthy sedentary adult living in a temperate climate
(**) For an adult basis (Jequier, 2010 - Department of Physiology, University of Lausanne, Pully, Switzerland)

infography new born adult senior percentage of water in the body

Did you know?
In adults, the body is about 60% water (Jequier, 2010). Mild dehydration may occur when only one per cent of body weight is lost due to insufficient water intake and may be accompanied by common symptoms: increased heart rate, decreased blood volume, headaches, dry or sticky mouth, increased thirst, sleepiness or tiredness (Mayo Clinic, 2015). Research shows that losses of two per cent or more can reduce cognitive (mental) performance (Grandjean AC & Grandjean NR, 2007).

Water : it’s the Human body's major component!

On average, the body of an adult human being contains 60% water. Most of the water in the human body is contained inside our cells.
In fact, our billions of cells must have water to live.
The total amount of water in our body is found in three main locations: within our cells (two-thirds of the water), in the space between our cells and in our blood (one-third of the water). For example, a 70-kg man is made up of about 42L of total water.

28 litres is intracellular water
14L is found in extracellular fluid of which
3L is blood plasma,
1L is the transcellular fluid (cerebrospinal fluid, ocular, pleural, peritoneal and synovial fluids)
10L is the interstitial fluid (including lymph), which is an aqueous medium surrounding cells. (1)

Actually, the amount of water a body contains varies according to certain contexts : The body of a newborn is composed of more water (75%) than that of an elderly person (50%).

Also, the more muscular a body is, the more water it contains. Conversely, the more fat in the body, the less water the body contains – as body fat has little water.

All our vital organs contain different amounts of water: the brain, the lungs, the heart, the liver and the kidneys contain a large quantity of water – between 65 to 85% depending on the organ while bones contain less water (but still an amazing 31%!).

Maintaining hydration levels is one of the most important things to do for health, especially living in hotter climates such as Lanzarote. But beware! You may think you are enjoying your time in a lovely pool or Jacuzzi, but there is a danger of hydration through overheating as that nice warm water elevates your blood pressure and heats your core system just as if you are lying in full sunlight at 32 degrees or even hotter, your body cannot cool down and whilst you sit in the water the perspiration, designed to cool your body, simply washes into the hot water. 

Have plenty of fresh water to drink and plenty of time outside the pool, and don’t be tempted to think that wine, beer or even tea is any substitute for drinking cool water. All of the others act as diuretics putting a huge strain on an overheated body. Exercise also heats the body so this year whilst you are working hard to remove the excesses of the holidays, give your body the gift of fresh cool water and see just how great your skin feels within a couple of weeks. 

Source Nestle

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